Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat
Alright, love, let’s get straight to it—stress belly is a real thing. If you’ve been eating well, moving your body, and still wondering why your midsection isn’t budging, your cortisol levels could be the culprit.
Chronic stress triggers cortisol spikes, and when that happens, your body stores fat right around your belly. Annoying? Yes. Fixable? Also yes. But here’s the thing: no amount of crunches or detox teas will get rid of it—you need to focus on lowering cortisol and balancing your hormones first.
So, in this post, I’ll cover:
Why stress leads to belly fat storage (spoiler: it’s not just about calories)
How to balance cortisol levels naturally
Science-backed ways to reduce stress belly without extreme dieting
Why Stress Belly Happens (Even If You’re Doing Everything “Right”)
Your body isn’t out to sabotage you—it’s wired for survival. When stress levels stay high, your body thinks it’s in danger and holds onto fat as an energy reserve. And guess where it likes to store that extra energy? Right around your belly.
Here’s why:
Cortisol increases fat storage, especially in the abdominal area
High cortisol keeps insulin elevated, making it harder to burn fat
Chronic stress slows metabolism, so you burn fewer calories at rest
Cortisol can lead to overeating, but even if you’re eating normally, it can still cause weight gain
And just to make things more fun (sarcasm), even if you lose weight overall, a stubborn stress belly can hang on if cortisol isn’t managed.
But don’t worry—we’re not here to accept our fate. Let’s fix this.
Balance Blood Sugar to Keep Cortisol in Check
If your diet looks like a rollercoaster of sugar highs and crashes, your cortisol is probably working overtime trying to keep up. Every time your blood sugar spikes and crashes, your body pumps out more cortisol, making stress belly worse.
Here’s how to fix cortisol levels naturally with food:
Start your day with a protein-packed breakfast. Swap the toast-only breakfast for eggs, Greek yogurt, or a protein smoothie
Pair carbs with protein and fat. This slows digestion, stabilises blood sugar, and keeps cortisol balanced
Eat regularly. Long gaps between meals lead to cortisol spikes. Aim for balanced meals every 3-5 hours
Try this: Instead of grabbing a sugary snack, go for almonds and dark chocolate. They’re rich in magnesium, which helps lower cortisol naturally.
Prioritise Sleep (Because a Tired Brain = More Belly Fat)
Bad sleep and belly fat go hand in hand. Poor sleep skyrockets cortisol, increases cravings, and slows metabolism. If you’ve ever woken up exhausted and spent the whole day ravenous and craving junk food, that’s cortisol and sleep deprivation teaming up against you.
Here’s how to reduce high cortisol levels at night:
Create a wind-down routine—dim the lights, avoid screens, and relax before bed
Take magnesium before bed—it lowers cortisol and helps you sleep deeper
Avoid late-night stress—scrolling emails or having heated debates before bed doesn’t help
Try this: If you wake up between 2-4 AM, it could be a cortisol spike caused by low blood sugar. A small protein and carb snack before bed, like Greek yogurt and berries, can help.
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Train Smart (Because Too Much HIIT Can Backfire)
Exercise is amazing for fat loss, but if you’re smashing high-intensity workouts every day, you might be making stress belly worse.
Too much intense exercise raises cortisol. When your body is constantly in fight-or-flight mode, it holds onto fat instead of burning it.
Focus on strength training. Lifting weights helps lower cortisol and build lean muscle
Prioritise low-impact movement. Walking, yoga, or Pilates lower stress and improve fat loss
Save HIIT for 1-2 times per week, not every day
Try this: Swap one of your HIIT workouts for a 30-minute walk outdoors. It’s scientifically proven to reduce cortisol and promote fat loss.
Manage Stress Without Emotional Eating
If stress automatically equals snacks, you’re not alone. Cortisol increases hunger hormones, making it harder to tell the difference between real hunger and stress cravings.
Instead of reaching for food when stress hits, try these cortisol-lowering hacks instead:
Deep breathing exercises. Just five deep breaths can lower cortisol instantly
Get outside. Natural light and fresh air help lower stress hormones fast
Essential oils. Lavender, chamomile, and sandalwood are proven to lower cortisol naturally
Try this: Next time a craving hits, drink a glass of water and take five deep breaths first. You’ll be surprised how often it’s stress, not actual hunger.
Try Science-Backed Supplements That Help Reduce Cortisol
Sometimes, food and lifestyle tweaks aren’t enough, and that’s where supplements can help. Cortisol imbalance supplements have been shown to reduce stress belly by lowering cortisol and improving fat metabolism.
Discover the best cortisol-lowering supplements for belly fat loss, here.
How to Reduce High Cortisol Levels for Good!
If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.
Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat (You’re here!) – Explores why cortisol leads to belly fat storage, even if you’re eating well. Learn how to target stress belly with cortisol-balancing foods, exercise, and lifestyle shifts.
Final Thoughts: You Can Get Rid of Stress Belly Without Starving Yourself
The truth is, stress belly isn’t just about calories—it’s about hormones. If you focus on:
Balancing blood sugar with protein, fat, and fibre to keep cortisol stable
Getting better sleep because sleep loss increases belly fat
Training smart instead of punishing yourself with too much cardio
Managing stress without using food as a coping mechanism
Using the right supplements, like magnesium and ashwagandha
Then you can finally lose that stubborn stress belly without crazy diets or hours of cardio.
Have you found yourself in a constant cycle of restrictive diets? When starting a weight loss journey, it’s easy to think only of what you can’t eat and what you’ll miss out on. Diets are always seen as something restrictive and have rules that must be followed to succeed. But having this diet mentality only makes losing weight harder, instead, you can give yourself unconditional permission to eat by focusing on healthy habits, having a positive mindset, and gentle nutrition.
I want to talk about how you can shift your focus from restrictive diets to having unconditional permission to eat. You can be free to enjoy all your favourite foods without the weight of guilt that comes along with a restrictive diet.
The Diet Mentality vs. Unconditional Permission
Diets are often pitched to us as the “miracle” solution for weight loss. But all diets work the same, calories in vs calories out, eat fewer calories than you burn. The appeal of more restrictive diets is often that they are faster. But restrictive diets are like quicksand, pulling you deeper into a cycle that’s hard to escape.
You may lose weight initially, but the real question is, can you stick with it for the long haul? The reality is that most restrictive diets just aren’t sustainable, the initial thrill of success fades. The key is to shift your focus from quick fixes to long-term well-being.
But there is a way to eat your favourite foods without the guilt trip, it involves letting go of rigid food rules, listening to your body’s hunger and satiety cues, and thinking of long-term success rather than a quick fix. Giving yourself unconditional permission to eat allows you to eat without the burden of judgment, giving you a healthier relationship with food and, ultimately, yourself.
The Importance of Intuitive Eating
You’ve probably heard of intuitive eating, and in theory, it sounds like a simple concept. It involves listening to your body’s signals and learning to recognise when you’re truly hungry and when you are full. But if, like me, you have struggled with weight issues and a diet mentality for a long time, this isn’t so easy to put into practice. The process of unlearning ingrained habits that have been established over the years is not an overnight fix and requires some work.
Intuitive VS Mindful Eating
The best place to start with intuitive eating is to practice mindful eating. Mindful eating and intuitive eating are related and share some common principles, but they have a few different focuses and approaches. Mindful eating is something that can be practiced at each meal, it’s about being fully present and engaged in the act of eating, learning to savour and enjoy your meal.
Whereas intuitive eating takes the concept of paying attention to internal cues to a deeper level. It involves listening to the body’s signals not only in terms of hunger and fullness but also in response to cravings and specific foods. Intuitive eating encourages a more holistic understanding of the body’s needs.
Giving yourself permission to eat can be liberating, but it helps to have a strategy. Learn more about this approach in Intuitive Eating and Weight Gain.
Practical Mindful Eating Tips
You can start incorporating mindful eating into your routine with small, manageable steps. And over time, eating intuitively will become more natural to you. Here are some steps to get started:
Avoid Distractions: Turn off the TV, put your phone away, and create a quiet space for your meal. Minimizing distractions allows you to fully focus on eating.
Engage Your Senses: As you eat, pay attention to the textures, tastes, and smells of your food. Take in the details.
Eat Slowly and Chew Thoroughly: Savour each bite by eating slowly and chewing your food thoroughly. This not only allows you to appreciate the taste but also gives your body time to signal when it’s satisfied.
Put Your Knife and Fork Down Between Bites: Instead of keeping your knife or fork in your hand throughout the entire meal, put them down between bites. This encourages a more mindful pace of eating.
Check-in with Hunger and Fullness: Pause periodically during your meal to assess your hunger and fullness. Ask yourself how hungry you are before starting and how satisfied you are as you continue to eat. If you feel full, honour that fullness and think about saving the rest for later. And, importantly, if you’re still hungry, allow yourself to eat more! See my post on finding more satiating meal combos.
Intuitive eating is a journey in itself. Embrace the process, and don’t pressure yourself to master it overnight. Begin with one meal or snack a day, gradually incorporating mindful eating practices into your routine. The goal is progress, not perfection!
Check out Mindful Eating 101 to make eating a more enjoyable experience
Overcoming Fear and Guilt Surrounding Food
Improving your relationship with food often involves confronting fears and guilt that have become deeply ingrained by diet culture. It could be the fear of overeating, the loss of control, or the weight of guilt and shame.
If a certain food has been on your “bad” list for a while, it can be really hard to view it as anything other than that. And while there are foods that are healthier than others, all food has a place in your diet and shouldn’t be labelled as “good” or “bad”. Challenge the fear by reintroducing these foods slowly with a mindset of flexibility and you can begin to remove the barriers that fear has put up.
Know that your worth is not determined by what’s on your plate. When faced with a challenging food choice, replace self-criticism with self-compassion, allowing room for growth and learning. Instead of viewing moments of deviation as failures, see them as insights into your relationship with food. Learn to analyse these experiences without judgment. What triggers led to this choice? What emotions were you feeling? See my previous post on Emotional Eating!
You can enjoy food without guilt and still love your body. Dive into this topic in my post on Body-Positive Weight Loss.
Practical Tips for Implementing Unconditional Permission To Eat
Gradual Integration
Identify and Challenge Food Rules:
Question and challenge ingrained food rules
Recognize external influences and question them
Experiment with Different Foods Without Restrictions:
Take small steps to mix-up your food choices
Explore new flavours and meals without judgment
Building a Positive Relationship with Food
Mindful Eating Practices:
Engage all your senses during meals
Chew slowly and savour each bite mindfully
Avoid distractions
Check in with your body’s signals
Enjoying Food Without Guilt or Anxiety
Shift your mindset to focus on pleasure and satisfaction.
Release guilt associated with certain foods, embracing balance.
The Impact of Unconditional Permission To Eat on Sustainable Weight Loss
Food freedom is rooted in long-term habits that support your overall well-being. By learning to listen to your body’s signals and responding with gentle nutrition, you’re more likely to have a balanced and sustainable relationship with food, which will hopefully lead to better weight management.
That being said, I understand there will be a fear of gaining weight, but that fear is often what keeps us in a cycle of restrictive eating. So changing the focus from weight to overall well-being is important here, trust your body and listen to its hunger & satiety cues.
How To Promote Satiety
A big step in my weight loss journey was understanding the hormones Leptin and Ghrelin (I cover these in detail in both my FREE Nutrition eBook and my Complete Weight Loss Guide). Ghrelin is the hunger hormone and is there to signal to your body that it’s time to eat. Leptin is the satiety hormone, signaling to your body that you’ve had enough.
These hormones combined are responsible for weight management, but diets high in ultra-processed foods can lead to us missing the cues these hormones are sending. Not to mention that the combination of salt, sugar, and fat in a lot of ultra-processed foods can stimulate reward centres in the brain – which is actually by design, it’s called the “Bliss Point”.
80/20 Nutrition: Focus on eating whole nutrient-dense foods 80% of the time, but allow yourself treats for the other 20%. This doesn’t have to be exact, it can be 70/30 if you want, as long as the majority of your diet is whole foods.
Protein: Helps suppress ghrelin and takes longer to be digested in the stomach, making you feel fuller, for longer.
Fibre: Slows down digestion, which can lead to a sustained release of leptin, telling the brain that you are full.
Healthy Fats: Slow down digestion and promote the release of leptin – so don’t be scared of fats!
Unconditional Permission to Eat: Conclusion
Weight loss doesn’t have to be a journey of restriction and rigid rules, having a positive mindset, introducing healthy habits, and practicing gentle nutrition will make the journey much easier. Think of all the things you can give your body, rather than what you can take away. Trusting your body’s signals and understanding how certain foods promote satiety will contribute to a more sustainable relationship with food.
It’s important that if you’re struggling, it’s important that you reach out for help. The Beat website has a list of helplines that may help.
As we step into the new year, many of us find ourselves setting resolutions, and for a significant number, weight loss often tops the list. However, the key to successful and lasting weight loss isn’t found in crash diets or extreme workout routines but in making small, sustainable changes to our daily habits. Learn how to commit to losing weight in 2024 by focusing on manageable lifestyle adjustments, setting realistic goals, and discovering joy in the journey.
1. Commit To Small, Sustainable Changes
Rather than overhauling your entire lifestyle overnight, consider incorporating small, sustainable changes into your daily routine. This approach not only makes the process more manageable but also increases the likelihood of long-term success. Start by identifying one or two habits you think can help you lose weight that you can change, like opting for a piece of fruit instead of a sugary snack or taking the stairs instead of the elevator.
When you really want to commit to losing weight, setting achievable goals is so important for maintaining motivation and staying on track. Instead of aiming for a drastic weight loss within a short period, establish realistic and measurable objectives. For example, target losing one to two pounds per week, which is considered a healthy and sustainable rate. Break down your larger goal into smaller milestones, celebrating each achievement along the way. This approach not only boosts your confidence but also reinforces positive behaviours.
Commitment starts with setting the right goals. If you need help crafting yours, check out Smart Weight Loss Goals.
3. Find Joy in Exercise
Exercise doesn’t have to be a chore; it can be a source of joy and fulfilment. Explore as many different activities as you need to until you find something you genuinely enjoy. Whether it’s dancing, hiking, swimming, or practicing yoga, the key is to make it fun. Engaging in activities you love not only makes exercise more enjoyable but also increases the likelihood of sticking to a regular routine. Find yourself a workout buddy or join group classes to add a social aspect, turning exercise into a shared experience!
Focusing on the quality of your food is as important as the quantity if you want to lose weight. Instead of restrictive diets, concentrate on making nutrient-dense choices that focus on satiety. Including a variety of whole foods like fruits, vegetables, lean proteins, and whole grains, which should make up around 80% of your diet. Experiment with new recipes and cooking methods to make healthy eating an exciting and enjoyable part of your routine.
It’s not about deprivation but about nourishing your body with the fuel it needs to thrive.
5. Losing Weight By Getting More Sleep
The importance of adequate sleep and effective stress management in weight loss is often overlooked. Lack of sleep and chronic stress can disrupt your body’s hormonal balance, leading to increased cravings and overeating. Aim for 7-9 hours of quality sleep each night and explore relaxing activities like meditation, deep breathing exercises, or engaging in active hobbies you love. A well-rested and stress-free body is better equipped to make healthy choices and maintain a balanced weight.
Is Sleep Important For Weight Loss?
6. Stay Hydrated
Sometimes, the body can mistake thirst for hunger, leading to unnecessary snacking, so ensure you drink enough water throughout the day! Not only does proper hydration support overall health, but it can also help control appetite and promote weight loss. Keep a reusable water bottle with you as a reminder to drink water consistently.
7. Monitor Progress and Adjust Accordingly
Regularly track your progress, but don’t be too hard on yourself if things don’t go as planned! Weight loss is a journey with ups and downs, and it’s essential to stay flexible and adjust your approach as needed. If you are miserable, you’re doing it wrong! If you encounter challenges, reassess your goals, celebrate the successes, and modify your habits to better align with your lifestyle and preferences.
Staying committed is all about consistency. I’ve shared tips on keeping steady progress in Consistency Over Motivation.
Conclusion
When you really commit to losing weight it’s not about quick fixes or drastic measures. It’s about making sustainable changes to your habits, setting realistic goals, and finding joy in the process. By embracing small adjustments, prioritizing enjoyable exercise, and focusing on overall well-being, you can create a foundation for long-term success. Remember, the journey to a healthier you is a marathon, not a sprint. Start small, stay consistent, and celebrate every step toward a happier and healthier life.
As the world of health and fitness continues to grow, many of us feel overwhelmed when it comes to figuring out what works for us and what doesn’t. It’s easy to get stuck in a cycle of yo-yo dieting, where you make great progress for a short period of time, only to crash and burn once you lose motivation. But what if you could break the cycle and find a sustainable and realistic way to reach your weight loss goals?
A fad diet is typically a diet that encourages fast weight loss, with little regard to health or long term sustainability and are often lacking in essential nutrients we need. These diets often promise unrealistic results, with little evidence to backup claims.
While you may lose a significant amount of weight while doing a particular diet, these diets often do more harm than good, as they can lead to nutrient deficiencies and can risk long-term metabolic damage. The results are often short-lived as you will have to eventually stop the diet, leading to a dangerous lose-gain-lose-gain cycle (yo-yo).
For these reasons, quick-fix diets should always be approached with caution and a healthy dose of scepticism. The best way to lose weight and keep it off permanently is to create a healthy diet and lifestyle that is tailored to individual needs and preferences, and can be sustainably maintained over time.
Moving Away from All or Nothing Thinking
This is essentially what yo-yo dieting is. An all-or-nothing approach keeps you trapped in a cycle of either being “perfect” on your chosen diet or “going off the rails” and binging all those foods you’ve been missing out on – with the promise that you will start again next week/month.
To ditch the all-or-nothing approach, focus on minor yet impactful changes. Incorporating more nutritious and filling foods into your diet, staying hydrated, and finding enjoyable ways to exercise can significantly contribute to your goals over time. Please don’t concern yourself with perfection; instead, celebrate every accomplishment, regardless of how small they might seem. Remember, progress is progress, and it is worthwhile, no matter how insignificant it may appear.
The key here is setting achievable goals and realistic time-frames. Instead of attempting to lose a significant amount of weight rapidly, take your time and aim for gradual progress. Permit yourself to indulge occasionally while prioritizing self-care. Punishing yourself for slip-ups or depriving yourself of the things you enjoy only leads to negative consequences. So, be gentle with yourself and keep in mind that it’s about progress, not perfection!
Establishing Healthy Habits that Support Weight Loss
By practising positive habits, we can become better versions of ourselves and achieve our goals. On the other hand, negative habits can hold us back and hinder our progress. Therefore, it’s important to be mindful of our habits and strive to make them align with our goals.
By introducing small positive habits to our routines slowly and sustainably, we can avoid being in the ‘All-or-nothing’ mindset that often leads us into a yo-yo dieting cycle.
Remember to be patient and kind to yourself throughout this process. It’s okay if you experience setbacks or struggle to make progress at times. The important thing is to keep moving forward and stay committed to your goal. With dedication and persistence, you can create positive habits that will help you achieve your aspirations.
As with any habit, the ability to sustain it comes from practice and a clear understanding of why it’s important to keep going. Each choice you make, every movement and action you take, is a building block added to the life you’re creating for yourself. Every step is a part of the journey. So, make sure that the habits you cultivate are ones that will bring you closer to your goal.
NEAT stands for Non-Exercise Activity Thermogenesis, it is the energy that we use in daily life just moving around and living our lives i.e. walking up the stairs, doing housework, playing with pets or children etc.
NEAT makes up part of our TDEE (Total Daily Energy Expenditure) and can make up around 15 to 30 percent of the calories we burn each day and actually has a greater impact on calorie burning than traditional exercise.
Working out can certainly help burn calories and improve overall health, but it typically requires a more concentrated effort and a specific amount of time set aside for exercise. Incorporating more NEAT into our daily routines, such as taking the stairs instead of the elevator or standing up during phone calls, can be a simple yet effective way to increase calorie burning and improve overall health.
Eating for Fullness & Mindful Eating
Learning which foods promote satiety is a key step in stopping yo-yo dieting. Instead of thinking about how much you can’t eat, think about what foods you can add to your meals to keep you feeling fuller for longer. This usually includes foods that are whole or minimally processed, high fibre & high protein foods.
High-fibre foods that promote satiety include:
Fruits
Vegetables
Whole grains
Legumes.
Examples of high-protein foods include:
Lean meats
Fish
Poultry
Eggs
Tofu
Beans
Adding healthy fats to your meals can also help to promote satiety, and some great sources of healthy fats include nuts, seeds, avocados, and olive oil.
It’s important to note that everyone’s body is different, and what works for one person may not work for another. Experimenting with different foods and finding what works best for you can be a helpful approach.
It’s also important to listen to your body and stop eating when you feel full, rather than continuing to eat until you’re uncomfortably full. By practising mindful eating, you can learn to recognise when you are full. Really pay attention to your meals and savour each bite, try to avoid watching TV or being on your phone while you’re eating as this can often lead you to overeat.
Taking the time to implement sustainable lifestyle changes allows us to create lasting habits that support our overall well-being. By focusing on factors like nutrition, exercise, and even sleep, we can make positive changes towards stopping yo-yo dieting forever.
A holistic approach to weight loss ensures that we are not just focused on short-term results, but are committed to making lasting improvements for a healthier life. Prioritizing lifestyle change is an investment in yourself that pays off in the long run.
Aim to make small, sustainable changes that you can maintain over time. This could mean incorporating more fruits and vegetables into your diet, or finding exercise that you enjoy. Remember, weight loss is not a one-size-fits-all solution. What works for someone else may not work for you. Listen to your body and do what feels right for you. And most importantly, be patient with yourself.
Changing habits and achieving weight loss takes time, but with consistency and determination, you can reach your goals.
Prioritising our health and well-being is essential for leading a fulfilling and joyful life. Hopefully, this post has highlighted the various aspects of health, fitness, weight loss, and lifestyle, and the importance of finding a balance that works for each individual.
Again, weight loss is a personal journey, and there is no one-size-fits-all solution. Each person’s body is unique, and what works for one may not work for another. It is essential to approach our health and weight loss goals with patience, self-compassion, and a focus on long-term sustainable habits rather than quick fixes.
Ultimately, the pursuit of health, fitness, weight loss, and lifestyle choices should be driven by a desire to live our best lives. By incorporating regular exercise, nutritious eating, and positive lifestyle habits, we can improve our physical and mental well-being, increase our energy levels, and enhance our overall quality of life.
So let us be proactive in our commitment to our health and happiness. Let us choose to prioritise self-care, make mindful choices, and ditch yo-yo dieting for good!
Have you found yourself hitting a weight loss plateau? Finding that you have to keep reducing calories to continue losing weight? Then there’s a good chance that your metabolism has adapted to preserve your weight through metabolic adaptation. The good news is, there is a way to fix metabolic adaptation! In this post, I want to cover exactly what causes it, why it is essential to your health, and what to do about it when it negatively affects your weight loss goals.
What is Metabolic Adaptation?
Metabolic adaptation isn’t a bad thing. It’s the body’s way of maintaining energy balance in response to a prolonged change in calorie intake. Your body works hard to preserve your current weight, and when you reduce or increase the number of calories you eat over a longer period, eventually it will adapt to these changes so that you don’t gain excess weight, or lose it.
When you are trying to lose weight, you need to reduce your calorie intake over a longer period. At first, your body will respond by tapping into its stored energy reserves to compensate for the deficit (it will burn fat). But, as time goes on, your body recognizes this change and activates metabolic adaptation to maintain your weight.
If you’re stuck in a cycle of yo-yo dieting, your metabolism could be working against you. Learn how to stop it in my post on Yo-Yo Dieting.
The Step-by-Step Process
Change in Calorie Intake:
You make a consistent change in how much you eat, either by eating fewer or more calories.
Initial Weight Gain/Loss:
If you eat less, you might lose some weight initially. If you eat more, you could gain some.
Hormones Come into Play:
Hormones, like leptin and ghrelin, get involved. Leptin decreases when you lose weight, telling your body it’s using up energy. Ghrelin, the hunger hormone, may increase, making you feel hungrier. (Both my free Nutrition eBook and my Complete Weight Loss Guide cover Leptin & Ghrelin more).
Body Adjusts the Basics:
Your body adjusts its basic energy needs at rest (BMR) based on what it thinks is going on. If you’ve been eating less, it will slow things down to save energy.
Weight Plateau:
These changes can lead to a point where your weight stays the same, making it harder to lose more or gain more.
How Metabolic Adaptation Affects Your Weight Loss Journey
As discussed earlier, when you reduce your calorie intake, your body adapts by slowing down your metabolism. This means that you burn fewer calories than before, making it difficult to lose weight.
For example, let’s say your TDEE (Total daily energy expenditure) is currently 2200 calories a day. You cut this down to 1200 to reduce your calorie intake by 1000 a day (1200 always seems to be the number recommended on fitness apps!). You will initially lose weight, but over time your body reduces calories burned until it’s only burning 1200. This means you would have to eat even less than 1200 calories a day to lose weight. Which is even more unrealistic and potentially dangerous.
This is usually why people will regain weight after a strict diet. Because your body no longer burns 2200 calories a day, it burns 1200. See more common weight loss mistakes in my post 3 Mistakes To Avoid If You Want To Lose Weight.
Reverse DietingTo Fix Metabolic Adaptation
Reverse dieting is a structured and gradual approach to increasing calorie intake. The goal is to restore your metabolic rate and create a sustainable, healthy relationship with food. Instead of quickly returning to your maintenance or surplus calorie level, reverse dieting involves slowly increasing your calories over a set period.
By slowly adding calories back into your diet, you give your body the chance to adjust, without gaining weight (or with minimal weight gain). It may seem scary to increase your calorie intake when trying to lose weight, but it will make your weight loss journey a lot easier in the long run!
I have an entire free guide on Reverse Dieting as I found myself struggling with metabolic adaptation during my weight loss journey. I REALLY recommend downloading it! I’ve also explained it in detail in Reverse Dieting 101.
Prevention Is Better Than A Cure!
This post is about how to fix metabolic adaptation, but it’s always better to try and prevent it from happening. Or to take steps to stop it happening again.
Tips To Prevent Metabolic Adaptation
Don’t Crash Diet: Avoid extreme calorie cuts. Preferably you shouldn’t cut your calories by more than 500 a day. for help getting out of the restrictive diet mentality.
Take Breaks from Dieting: Increase your calorie intake to maintenance level every so often with short diet breaks.
Eat Enough Protein: Increase protein intake to help ensure your body is burning fat and not muscle. Muscle burns more calories than fat, so you want to keep it!
Include Strength Training: Along with increased protein, strength training helps build and maintain muscle.
When your metabolism slows down, it can be hard to lose fat without sacrificing muscle. I’ve shared some strategies in Burn Fat Not Muscle.
Conclusion
Metabolic adaptation, while a natural response to changes in calorie intake, can feel demotivating. No one likes to waste their efforts! But with the right strategies, it can be reversed.
I can’t overstate the importance of prevention! Avoiding crash diets, incorporating diet breaks, and focusing on protein intake and strength training, will save you a lot of struggles further down the line.
Whether you’re currently facing metabolic adaptation or looking to prevent it in the future, use the tips above and focus on a balanced approach to nutrition and exercise. You can not only fix metabolic adaptation but also develop a healthier and more joyful weight loss journey.
Have you experienced metabolic adaptation during your weight loss journey, or do you have additional tips to share? I’d love to hear from you in the comments below!
Do you want to lose weight but don’t know where to start? Or maybe you’re stuck in an All-Or-Nothing cycle. The good news is that weight loss doesn’t have to be a complete lifestyle overhaul. Small habit changes have the biggest impact when it comes to losing weight. This post will provide you with 15 easy and sustainable habit changes that you can start today to help you lose weight without the gym.
A very quick and easy change to make when trying to lose weight without the gym is to avoid drinking your calories. This means limiting sugary drinks like soda, energy drinks, or even juice. These drinks contain a lot of calories with very little nutritional value, and won’t do anything to satiate hunger.
Instead, opt for water, swap out sugar in your tea or coffee for sweeteners or choose low calorie flavoured waters as your go-to beverage choices. This is a simple habit change that can significantly reduce your daily calorie intake and also improve your overall health.
2. Practice mindful eating
Another key to successful weight loss is practicing mindful eating. This means being fully present and aware of your eating habits and patterns. When you eat mindfully, you pay attention to your body’s hunger and fullness cues and savor each bite of food. This allows you to eat until you are satisfied, rather than overeating and feeling uncomfortably full.
To practice mindful eating, start by eliminating distractions during meals. Turn off the TV, put down your phone, and focus solely on your food. This will help you tune into your body’s signals and prevent mindless eating. Another tip is to eat slowly and chew your food thoroughly. This not only helps with digestion but also allows for better enjoyment of your meals.
By practicing mindful eating, you can develop a healthier relationship with food and become more attuned to your body’s needs. This habit change, combined with other healthy habits, can lead to successful and sustainable weight loss.
3. Get enough sleep
Getting enough quality sleep is crucial when it comes to achieving and maintaining weight loss. Without adequate sleep, your body’s hormones can become imbalanced, leading to increased appetite and cravings for unhealthy foods. Additionally, lack of sleep can negatively impact your metabolism, making it more difficult to burn calories efficiently.
To support your weight loss goals, prioritize getting 7-9 hours of quality sleep each night. Establish a bedtime routine that helps you unwind and relax, such as reading a book or taking a warm bath. Keep your bedroom cool and dark to promote optimal sleeping conditions. By getting enough quality sleep, you will be setting yourself up for success in reaching your weight loss goals.
4. Add more protein to your diet
To support your weight loss goals, it’s essential to focus on the right kind of nutrition. Adding more protein to your diet is an effective way to support weight loss. Protein helps to reduce cravings and keeps you feeling fuller, and longer.
Protein also contributes towards muscle preservation when in a calorie deficit. Maintaining muscle mass is essential for our health and losing muscle can also result in burning less calories, so it is a key component in losing weight and maintaining weight loss.
Try incorporating lean proteins like chicken, turkey, fish, eggs, beans, or tofu into your meals and snacks throughout the day.
One simple habit change to increase activity and lose weight without the gym is to take the stairs instead of the elevator. This small change can increase your daily physical activity and help you burn more calories throughout the day.
Our daily activity outside of planned exercise is actually the 2nd highest contributor to our TDEE (Total daily energy expenditure – how many calories we burn in a day), and remaining sedentary for long periods of time can have negative effects on our health. It’s important to incorporate regular physical activity into our daily routines to promote overall health and well-being.
6. Reduce your portion sizes
One of the most effective ways to lose weight without going to the gym is to reduce your portion sizes. It’s a simple but powerful habit change that can have a lasting impact on your overall health and wellness.
Reducing your portion sizes doesn’t mean you have to go hungry or deprive yourself of your favorite foods. It simply means being mindful of how much you’re eating and adjusting your serving sizes accordingly.
One trick to reducing your portion sizes is to use smaller plates and bowls. When you have a smaller plate or bowl, it tricks your brain into thinking that you’re eating more food than you actually are. This can help you feel more satisfied with smaller portions.
Another way to reduce your portion sizes is to be mindful of your hunger cues. Before you start eating, ask yourself if you’re truly hungry or if you’re eating out of boredom or habit. If you’re not actually hungry, try to find another way to occupy your time or distract yourself from eating.
By reducing your portion sizes, you can still enjoy your favorite foods while also achieving your weight loss goals. And if you pair this habit change with the previous one of taking the stairs, you’re well on your way to creating a healthier, more active lifestyle.
7. Don’t Skip Meals
Skipping meals may seem like a quick fix for weight loss, but it can actually do more harm than good. When you skip meals, it will usually only lead to overeating later in the day when hunger catches up with you.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. And listen to your body! Don’t ignore hunger, just assess if it’s true physical hunger you’re feeling.
To ensure that you’re fuelling your body effectively, it’s important to eat regular meals throughout the day. This doesn’t mean that you need to eat three large meals a day, instead, you can focus on smaller, more frequent meals to keep your energy levels up. You’ll be less likely to feel hungry and snack on unhealthy foods throughout the day.
Now that you know why it’s important to eat regular meals, let’s explore how you can increase the fibre in your meals to further support your weight loss goals. Fibre is an essential nutrient that keeps you feeling fuller for longer, making it easier to stick to your healthy eating plan. To increase fibre, aim to add more fruits, vegetables, whole grains, and legumes to your meals. Some easy ways to do this include blending fruits and veggies into smoothies, swapping white bread for whole grain bread, and adding beans to soups and salads.
Increasing your fibre intake doesn’t have to be complicated or time-consuming, and the benefits are substantial. It’s important to increase fibre slowly though, as a sudden increase can lead to digestive issues.
9. Move Around More During The Day
Similar to the reasons you should take the stairs, another important habit change to consider when trying to lose weight without the gym is generally just moving around more during the day. Studies have shown that sitting for prolonged periods can lead to weight gain and other health problems. Therefore, it’s essential to find ways to incorporate more movement into your day.
One simple way to increase your daily activity is to take frequent breaks from sitting. Set a timer on your phone or computer for every 30 minutes and stand up and stretch or take a short walk around your home or office. Fitness trackers usually have a feature built in to remind you to move more. This will not only help you burn calories but also reduce the strain on your muscles.
Another effective way to incorporate more movement into your day is to set a daily step goal. Invest in a pedometer or fitness tracker and aim to hit a certain number of steps each day. You can start with a modest goal of 5,000 steps and work your way up gradually.
Finally, consider adding more physical activity to your routine. This could include activities such as yoga, dance, swimming, or even just taking the stairs instead of the elevator. By finding activities that you enjoy and incorporating them into your routine, you’ll be more likely to stick with them and see the benefits of increased movement.
By increasing your daily activity, you’ll not only burn more calories but also improve your overall health and well-being.
10. Limit packaged, processed foods
Another important habit change to support your weight loss goals is to limit packaged and processed foods. These types of foods are often high in added sugars, unhealthy fats, and empty calories, which can make it harder to maintain a healthy weight. Instead, try to focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Not only will this help you lose weight, but it will also improve your overall health and well-being. By cutting back on processed foods, you’ll be reducing your intake of harmful additives, preservatives, and other chemicals that can negatively impact your health.
But don’t worry, you don’t have to give up all packaged foods entirely. Just be mindful of what you’re choosing and aim to make healthier choices whenever possible. For example, instead of reaching for a bag of crisps, opt for a handful of nuts or a piece of fruit. And when you do buy packaged foods, be sure to read the labels carefully to make sure you’re choosing options that are low in added sugars and unhealthy fats.
11. Don’t Reduce Calories Too Much
It’s tempting to drastically reduce your calorie intake in an effort to lose weight quickly. However, this can actually work against you in the long run. When you drastically cut calories, your body will slowly adjust your TDEE to account for this, meaning eventually you will begin burning less calories – this is called metabolic adaptation. Not to mention, severely restricting your food intake can lead to feelings of deprivation and could result in binge eating.
Instead, aim for a moderate calorie deficit of a 10-25% deficit. This can be achieved through a combination of exercise and healthy eating habits, such as reducing portion sizes and choosing nutrient-dense foods. By taking a sustainable approach to weight loss, you’ll be more likely to stick with it and achieve lasting results.
Meal prep is a simple yet effective habit change that can make a big difference in your weight loss journey. By dedicating some time each week to plan and prepare your meals in advance, you’ll be setting yourself up for success by ensuring that healthy options are readily available when hunger strikes.
One key benefit of meal prep is that it can help you avoid the temptation of fast food or other unhealthy options when you’re short on time or energy. By having healthy meals and snacks on hand, you’ll be less likely to make impulsive decisions that derail your weight loss efforts.
Another advantage of meal prep is that it can save you time and money in the long run. By cooking in bulk and portioning out your meals, you’ll avoid the need to grab expensive and less nutritious meals on the go. Plus, you’ll have more time to focus on other important aspects of your life, such as exercise or spending time with loved ones.
To get started with meal prep, set aside a designated time each week to plan out your meals and grocery list. Look for recipes that are healthy, easy to prepare, and can be made in batches. Invest in quality food storage containers to keep your meals fresh and organized.
If you don’t enjoy having meals prepped, you can always just prep the ingredients and have them all ready to go when you begin cooking.
13. Keep Healthy Snacks In Sight
Another habit change that can support your weight loss journey is keeping healthy snacks in sight. When hunger strikes, it’s tempting to reach for whatever is convenient and within reach. By stocking your kitchen with healthy snack options, you’ll be less likely to reach for the chips or candy.
Consider keeping pre-cut veggies, fruit, and nuts in clear containers on your countertop or in the front of your refrigerator. This will make it easy to grab a healthy snack when hunger strikes. You can also portion out snacks ahead of time, such as packing single-serving bags of almonds or dividing grapes into small containers.
By combining this habit change with meal prep, you’ll be setting yourself up for success. Not only will you have healthy meals ready to go, but you’ll also have healthy snack options readily available.
14. Fill Your Plate Up With Low-Calorie High-Volume Foods
By combining meal prep with the habit of filling your plate up with low-calorie high-volume foods, you’ll be setting yourself up for success. Low-calorie high-volume foods are those that contain a lot of water and fibre, which help you feel full and satisfied without consuming excess calories. Examples of such foods include fruits and vegetables, lean proteins like chicken and fish, and whole grains like brown rice and quinoa.
By incorporating more low-calorie high-volume foods into your diet, you’ll naturally consume fewer calories throughout the day. For example, instead of reaching for a bag of crisps for a snack, try slicing up some cucumber and dipping it in hummus. Not only will this snack provide you with more nutrients, but it will also leave you feeling more satisfied.
Making this habit change can be as simple as swapping out some of the high-calorie foods on your plate for lower-calorie, high-volume options. These swaps can add up over time and help you achieve your weight loss goals.
15. Reduce Added Sugar
While cutting calories is an essential component of weight loss, reducing your intake of added sugar is just as important. Not only does excess sugar intake lead to weight gain, but consuming too much sugar also increases your risk for chronic diseases like diabetes and heart disease.
To reduce your sugar intake, start by reading labels and avoiding processed foods that are high in added sugars. Instead, opt for whole foods like fruits, vegetables, and whole grains that are naturally high in fiber and other essential nutrients.
Lose Weight Without the Gym: Conclusion
By making small, sustainable habit changes, you can lose weight without the gym. From mindful eating to taking the stairs instead of the elevator, incorporating these 15 tips into your daily routine can make a big impact.
Remember to stay patient and consistent with yourself, and don’t forget to celebrate your progress along the way, start small, and build a system of healthy habits that will help you lose weight for good.
What did you think of the post ‘Lose Weight Without the Gym: 15 Easy Habits To Try? Do you have your own suggestions? Let me know in the comments below!
Do you feel like you have to choose between body positivity and losing weight? Can these seemingly conflicting paths be combined to create a body positive weight loss journey?
In recent years, the body-positive movement has gained a lot of momentum, challenging conventional beauty standards and promoting self-love and acceptance in all body shapes and sizes. Body positivity at its core is about embracing your body as it is. So, naturally, weight loss is usually discouraged within this movement. But it’s important to understand that the relationship between body positivity and weight loss is nuanced and evolving.
In this post, I want to talk about how you can pursue health and well-being in a way that aligns with self-love and body acceptance, challenging the notion that weight loss and body positivity are mutually exclusive.
For a true body positive weight loss journey, it’s important to address and nurture a positive body image. A lot of people believe that losing weight will fix any issues with self-esteem, but the roots of body image issues usually run much deeper. Changing your appearance alone may not address any underlying insecurities you still have.
Weight loss alone does not make you happy!
So, before starting, and during your weight loss journey, focus on building a positive self-image. You can learn to appreciate your body while laying the groundwork for a healthier mindset that will stick around. Self-love can encourage you to adopt habits that genuinely care for your body, making the whole process more sustainable and, more importantly, enjoyable.
Weight loss doesn’t mean you have to hate your body. I’ve shared body-neutral affirmations that focus on function over appearance in Body-Neutral Affirmations.
Appreciate Your Body’s Abilities
Instead of fixating on how you look, appreciate what your body can do. Shifting our focus from appearance to functionality will no only help you appreciate your body more but also builds a healthier mindset.
Size doesn’t define your worth or capabilities.
When you shift your focus from the numbers on the scale to the tangible accomplishments your body can achieve, a huge shift in mindset can happen. Each fitness milestone, whether it’s running a little farther, lifting heavier weights, or mastering a new exercise, will become a testament to your strength and resilience.
Non-scale victories reinforce the idea that your body is capable and worthy of celebration, regardless of your size or shape. As you celebrate these achievements, you build a more positive connection with your body, building a sense of pride and appreciation for what you can do. This celebration of capability and progress plays a huge role in building a body-positive mindset, where self-love becomes a key part of your journey toward health and fitness.
If you’re working on a healthy relationship with food and body, remember that weight loss doesn’t have to mean punishing restrictions. In fact, you can pursue health goals while embracing body positivity and self-love. For a deeper look at balancing body positivity with sustainable choices, check out Victoria’s Secret vs. Reality: A Sustainable Meal Plan for Real Life. It’s all about finding joy and balance in the journey.
Ditch The All-or-Nothing Mindset
Perfectionism during a weight loss journey often leads to an all-or-nothing mindset that can be damaging to both physical and mental well-being. Setting unrealistic standards and expecting to stick to those standards flawlessly sets the stage for disappointment and frustration. Perfectionism tends to magnify setbacks, creating a cycle of negative self-talk and undermining progress you’ve made. Working towards a healthier lifestyle is inherently imperfect, and acknowledging this imperfection is an important step towards building a sustainable and positive approach to weight loss.
Finding a balance that accommodates your health goals alongside the joys and demands of daily life ensures a more realistic and sustainable approach to weight loss.
Setbacks are not roadblocks but are opportunities to learn. Instead of dwelling on “failures”, approach setbacks as lessons. Reflect on what led to the detour and use that insight to adjust your approach. This shift in perspective promotes a healthier relationship with the journey itself, emphasising progress over perfection.
There’s so much more to weight loss than the number on the scale. Learn about non-scale victories in my post on Non-Scale Victories.
A key to successful weight loss and body positivity is making small, sustainable changes to your lifestyle. People often try to make drastic changes all at once, which can be overwhelming and unsustainable. Instead, focus on making small changes to your diet and exercise routine that you can maintain over time.
Small changes act as building blocks for a foundation rooted in a healthier lifestyle. By consistently making positive choices, you lay the groundwork for sustainable habits that extend beyond weight loss goals.
This approach shifts your focus from temporary fixes to making a commitment to yourself and your wellbeing.
Whether it’s establishing regular exercise routines, practicing mindful eating habits, or prioritising good sleep, these all contribute to overall health and resilience. The goal is not just weight loss but the creation of a lifestyle that your supports physical and mental well-being in the long run.
A sustainable weight loss journey is not just a means to an end but an ongoing process you should celebrate. Moving your focus from the end goal to appreciating the day-to-day journey is important for sustainable success.
It’s not just about getting to that perfect goal weight; it’s a whole journey deserving of a round of applause. Instead of obsessing over some distant finish line, celebrate every little step in the here and now.
Realise that the journey itself is a big deal – every choice, every workout, every healthy meal is a win.
Focusing on the small steps during the journey helps alleviate the pressure and perfectionism often associated with the pursuit of a specific end goal. By finding joy in the day-to-day process, you can appreciate the journey without the constant stress of meeting unrealistic expectations. This reduction in perfectionism is instrumental in promoting improved mental well-being and cultivating a healthier self-image.
This change in perspective hugely contributes to improved body image and body positivity, creating a foundation for a healthier and more sustainable approach to self-care and well-being.
If you’re struggling with body image while losing weight, you’re not alone. Use these Body Positivity Affirmations to help fix your mindset.
Body Positive Weight Loss: Conclusion
Finding a balance in both weight loss and body positivity can take some time. A lot of us have struggled with body image issues for a long time and that can take some work to undo. But rather than viewing body positivity and weight loss as conflicting paths, work on finding a balance. Ensure that your weight loss is not driven by societal pressures or unrealistic standards but rather by a genuine desire for overall well-being.
By finding a more balanced approach, you can have a body positive weight loss! You can navigate your journey with more resilience, maintaining a positive relationship with your body while working towards realistic and sustainable health goals.
Have you found this post helpful? Do you agree or disagree that body positivity can be practiced along with weight loss? Let me know in the comments below!
Are you struggling to lose weight despite your efforts? You’re not alone. Losing weight is not a walk in the park, and setbacks should be expected. The key is to learn from mistakes and not to be discouraged. In this post, I want to talk about 3 common weight loss mistakes beginners make that could be preventing you from reaching your weight loss goals, and more importantly, how to correct them. By understanding these mistakes and making the necessary changes, you can make sustainable changes to your lifestyle that will be the key to your long-term success.
There is a common misconception that cutting out fats entirely is the key to losing weight, but the truth is a bit more nuanced.
Fats have been unfairly demonized in the health and fitness space, and part of the reason is because of their calorie density. Unlike proteins and carbohydrates, which provide approximately 4 calories per gram, fats are more calorie-dense, having around 9 calories per gram. This higher caloric density has led to the misunderstanding (and marketing) that consuming fats automatically leads to weight gain.
While it’s true that fats are more concentrated in calories, it’s important to understand that not all calories are created equal. In reality, the type of calories we consume matters just as much as the total calorie count.
Fats And Satiety
Fats actually play an important role in promoting satiety, helping you feel full and satisfied after a meal. Whereas low-fat options*, marketed as healthier choices, can have a negative affect on satiety because of their sugar content. When a product has reduced fat content, manufacturers need to compensate for the loss of flavour and texture that fat brings, by adding sugar.
Low-fat options with high sugar content might give you a temporary sense of fullness due to the quick energy spike from sugar. But, the feeling is often short-lived, as the rapid rise in blood sugar is followed by a crash, often leaving you feeling hungry and craving more food.
The high sugar content in low-fat products can trigger cravings for even more sweet foods. The cycle of sugar spikes and crashes can create a rollercoaster effect on hunger and satiety, which can make it more difficult for you to maintain a consistent and balanced eating pattern.
Including healthy fats in your weight loss journey is important for a lot of reasons, with satiety being a key factor for weight loss.
*Products where the fat has been removed or reduced, not naturally lower fat foods
Tips To Include More Healthy Fats Into Your Diet
Choose Whole Foods: Aim to eat whole, minimally processed foods. Avocados, nuts, seeds, and olives are all nutrient-rich sources of healthy fats.
Enjoy Full-Fat Dairy: When it comes to dairy, choose full-fat options like whole milk, Greek yogurt, and real cheese. These offer more satiety compared to their low-fat options.
Cook with Healthy Oils: Use healthy cooking oils like olive oil. It adds more flavour to meals and provides essential fatty acids. Just be cautious of how much you’re using.
Include Fatty Fish: Eat fatty fish, like salmon, mackerel, or sardines. These have a good amount of omega-3 fatty acids, which are great for both satiety and overall health.
Snack on Nuts and Seeds: Nuts and seeds, like almonds, walnuts, or sunflower seeds, are great to snack on. But be mindful of portion sizes as calories can quickly add up.
Avocado Additions: Add sliced avocados to salads, sandwiches, or as a topping for different meals. Avocados are a really satisfying source of monounsaturated fats.
Include Eggs: Eggs are a nutrient-dense food that contain healthy fats. Include whole eggs into your meals for more satiety.
Balanced Meals: Aim for balanced meals that include a combination of healthy fats, proteins, and complex carbohydrates. A good balance of macros contributes to sustained energy and satiety.
As mentioned in the previous section, not all calories are created equal. One big weight loss mistake beginners make is having a laser focus on calories—counting, restricting, and tracking everything. Weight loss, in theory, is simple – calories in vs calories out. As long as you eat fewer calories than you burn, you’ll lose weight – that’s a fact.
But having a solely calorie-centric approach has its limits. It overlooks the importance of the quality of the calories consumed. This again comes down to nutrient density and satiety.
If you look at a piece of fruit and a chocolate bar, they may have similar calorie content. But the fruit comes with the added benefit of fibre. Fibre increases the feeling of fullness in a few ways. First, it adds bulk to your food, making it physically more filling. Second, it slows down digestion, helping to regulate the release of glucose into the bloodstream and preventing sudden hunger. It also influences the hormones, leptin and ghrelin, which control appetite, telling your brain when you’ve had enough to eat.
So while a chocolate bar may have the same calorie content as an apple, they’re not the same. BUT if you’re craving a chocolate bar, you should have it! It’s important to find a balance and not completely cut-out foods you love.
80/20 Approach
When counting calories to lose weight, a great way to make sure you are eating a balanced and satiating diet is to use the 80/20 approach (Something I write about A LOT).
The 80/20 approach involves mindful, whole-food choices 80% of the time but allowing yourself the freedom to treat yourself to less nutrient-dense options the remaining 20% of the time.
By making 80% of your diet whole, nutrient-dense foods, you’re giving your body the fuel it craves. Foods, like fruits, veg, lean proteins, and whole grains, are packed with vitamins and minerals that keep you feeling full and satisfied. So, when you have the occasional treat during the remaining 20%, it becomes a joyful experience rather than a source of guilt. This balanced approach helps to build a positive and sustainable relationship with food, making your journey towards a healthier lifestyle more enjoyable.
3. Weighing Too Often Or Taking Too Many Progress Photos
It can be really tempting to check the scale or take progress photos frequently. But it’s important to remember that progress isn’t always linear, and tracking these things too often can leave you feeling demotivated.
The numbers on the scale fluctuate everyday, for a lot of different reasons including water retention, hormonal fluctuations, and even the time of day. Constantly weighing in can lead to you to feel extremely frustrated, especially when faced with natural weight fluctuations. Fluctuations are entirely normal and don’t reflect your true progress. Don’t let these day-to-day changes discourage you and undermine the positive efforts you are making!
Taking progress photos will actually show you a more accurate picture of your progress. But again, these shouldn’t be taken too often. The minute changes in photos are often so subtle and may not be noticeable on a day-to-day basis. Space out progress photos over longer intervals, every 4-6 weeks is ideal. This way, you’ll be able to see more significant changes, giving you a more positive outlook on your changes.
Other Ways To Measure Progress
Rather than fixating solely on weight or progress photos, think of some other ways to measure success in your journey. Improved energy levels, increased stamina, or achieving new fitness milestones are much more meaningful indicators of progress. Non-scale victories provide a more holistic and positive perspective on your journey.
Set Achievable Goals: Setting realistic and achievable goals is key to maintaining motivation on your weight loss journey. Break down your larger goal into smaller, more manageable milestones, and celebrate each small victory along the way!
Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied.
Stay Consistent, Be Patient: Consistency is key to long-term success. Be patient with the process, and focus on creating sustainable habits rather than seeking fast results.
Weight Loss Mistakes Beginners Make: Conclusion
Starting a weight loss journey is a step towards improving your overall well-being. As a beginner, it’s important to recognise that mistakes and setbacks are a natural part of the process. Instead of viewing setbacks as failures, think of them as learning opportunities. Learn from the challenges you encounter, adjust your approach, and continue moving forward with resilience.
Celebrate not just the scale victories but also the small achievements that contribute to your overall progress—improved energy, better fitness levels, and a positive mindset. Your journey is unique to you, and there’s no one-size-fits-all approach to weight loss. Embrace the process, stay consistent with healthy habits, and be patient with yourself.
I hope you enjoyed this post and found it informative. Share your thoughts, experiences, or any tips you have for a successful weight loss journey in the comments below!
Ever started a new weight loss plan feeling on top of the world—only to crash and burn a few weeks later? One day, you’re meal-prepping like a pro, smashing your workouts, and feeling unstoppable. Then, suddenly… your weight loss motivation vanishes.
You’re tired, fed up, and questioning why you even started.
Sound familiar?
You’re not alone. Motivation is unreliable. It’s like a battery—it starts strong but drains fast, especially when you’re taking on big, exhausting changes all at once.
The key? Stop relying on motivation alone. Instead, focus on consistency, habits, and making your journey enjoyable. Let’s break it down.
At the start of your journey, your motivation battery is fully charged—you’re excited, determined, and ready to take on the world. But the bigger the challenge, the more energy it drains.
If you don’t recharge, your motivation will run out.
Here’s how to keep your battery topped up:
Break big goals into smaller ones. Instead of aiming to lose 20 lbs, focus on 5 lbs at a time. Small wins = motivation boost!
Celebrate progress! Reward yourself when you hit milestones. (And no, I don’t mean only with food—think new gym gear, a self-care day, or anything that makes you feel GOOD.)
Stop making things harder than they need to be. If you hate your workouts or meals, they’re going to drain your battery fast.
Consistency Over Motivation—Every Time
Let’s get one thing straight: Motivation is temporary. The people who succeed don’t always “feel like it” every day—they’ve just built consistent habits that keep them going.
Small daily habits > Extreme short-term effort.
What doesn’t work:
Starving yourself for a week, then bingeing.
Exercising every day for two weeks, then quitting.
Trying to overhaul your whole lifestyle overnight.
What does work:
Making small, sustainable changes.
Prioritising progress over perfection.
Building habits that fit into your life long term.
Your body won’t transform overnight. But every small, consistent effort adds up—even if you can’t see the results right away.
📌 Pin this for later! ⬇
Focus on Habits, Not Just Motivation
Weight loss motivation fades, but habits stick. The best way to make lasting changes? Atomic habits—small, easy steps that build up over time.
How to Build Habits That Last:
Identify what’s holding you back. Are your current habits helping or hurting your progress?
Set specific goals. Don’t just say, “I want to eat healthier.” Say, “I’ll add a serving of veggies to my lunch every day.”
Make small changes. Instead of forcing yourself into an hour-long workout, start with 10 minutes a day.
Track progress. Use a habit tracker or journal to stay accountable.
Celebrate small wins! Every step forward counts—even if it’s just choosing water over soda.
Think of it as improving your life just 1% at a time. It adds up!
You Shouldn’t Be Miserable
Look, if you hate your workouts and meals, you’re doing it wrong.
Yes, weight loss takes effort—but it shouldn’t feel like punishment. If you’re forcing yourself through workouts you dread and eating food you hate, you’re setting yourself up for failure.
Don’t swap workouts you love for ones you “should” do.
Don’t eat boring meals just because they’re “healthy.”
Don’t suffer through your journey waiting for the end goal—enjoy the process.
Good nutrition and exercise should add to your life, not make you miserable.
The Key Takeaways
Motivation is a battery. If you don’t recharge, it will run out. Small goals + rewards = long-term success.
Consistency beats motivation. Motivation fades, but small daily habits will keep you going.
Focus on habits. 1% improvements over time = big results.
Enjoy the journey. If you like what you’re doing, you’ll stick with it!
Mindset Hacks for Weight Loss Success: Must-Read Posts
Struggling with motivation? Stuck in self-doubt? These posts will rewire your mindset, boost confidence, and keep you on track!
Final Thoughts: Stop Relying on Motivation—Start Building Consistency
Weight loss isn’t about being perfect—it’s about showing up, even when you don’t feel like it. Instead of waiting for weight loss motivation to magically appear, focus on small, manageable changes that keep you moving forward.
What’s one small habit you can start today? Drop a comment below!
Do you ever find that no matter how much you eat, you still seem to be hungry? It could be what you’re eating and not how much. When we start a diet we tend to think of all the foods we have to cut out, and not what we should be adding in. When cutting down on calories to lose weight, you should incorporate as many satiating foods as you can. In this post I want to cover 5 different food groups that are all high on the satiety scale and explain why you don’t have to eat less to lose weight!
1. High-Volume Foods
High-volume, low calorie foods are foods that have fewer calories per gram. For example 100g of Broccoli has 34 calories (high volume), whereas 100g of Almonds has 579 calories (low volume). These are called low-energy-dense foods.
High volume foods are high in fibre, high in water or are considered ‘Air foods’. (Are still low in calories, will give you a full feeling, but offer little sustenance – think popcorn & rice cakes). Water has zero calories per gram, and fibre is not absorbed by your body and offers very few calories.
Low volume foods are high in fat and sugar. Fat has almost double the calories of carbs and protein per gram. (This doesn’t mean you should avoid these foods, just that you should focus on adding more high volume foods to your meals).
The great thing about volume eating is that it’s not about what to take away from your diet, but instead is what you can add to it.
A Meal Hack
For example, one of my favourite meals is Spaghetti Bolognese, and I love pasta in general. My average Spaghetti Bolognese would contain around 700 calories, and was generally pretty filling but to step it up a notch I started adding courgetti. (I can’t recommend a spiralizer enough! I use this one! It’s nice and compact, as I don’t like to take up too much room with kitchen gadgets) along with the spaghetti (not replacing it!), I found that I was struggling to finish the meal, and felt a lot fuller for longer afterwards. So to avoid waste, I started cooking less spaghetti and mince, keeping the same amount of courgetti in there, reducing the meal to around 500 calories. I still get to enjoy my favourite meal but for fewer calories, and I feel fuller for longer – win win!
Examples:
(Please note: This is not an example of “good” vs “bad” food – everything in moderation!)
High Volume/Low Calorie Foods:
Leafy green vegetables
Berries
Air Foods like popcorn
Wholegrain oats
Low Volume/High Calorie Foods
Fatty cuts of meat
Oil
Sugar
Sweets
2. High Protein Foods
High protein foods have a really high satiety score. By increasing your protein intake you can reduce hunger hormones, like ghrelin. Protein increases the time of ghrelin suppression and is one of the most satiating macronutrients and it also boosts satiety hormones, like leptin.
Reducing levels of ghrelin (hunger), and increasing levels of leptin (satiety) will leave you feeling fuller.
Try to include foods high in protein with all of your meals, so that you are consuming protein all throughout the day, rather than just in one sitting. You should consume between 1.6 and 2.2g of protein per kg of body weight (or 0.73 and 1g per lb) to aid in weight loss.
Protein is so important when it comes to weight loss for a number of other reasons outside of it being one of the most satiating foods. Including muscle maintenance and growth. Amino acids, the building blocks of proteins, are essential for these processes. I go into detail about macronutrients and Leptin and Ghrelin in my FREE eBook, and my Complete Weight Loss Guide.
3. High Fibre Foods
Fibre is a type of carbohydrate that your body can’t digest. Most carbohydrates are broken down into sugar molecules, but fibre isn’t, so instead it passes through the body undigested. Fibre also slows down the time it takes for food to be digested and for your stomach to empty. Meaning it extends the time you feel full.
Fibre also slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fibre, the sugar in those foods is absorbed slower. This stops blood-glucose levels from rising too fast. A rapid increase in blood-glucose levels will lead to a dip which will lead to feeling hungry sooner, or craving more sugar.
As mentioned with Volume Eating, high fibre foods provide volume to meals and because they often take longer to chew, allows you to be more mindful about what you’re eating and how full you are. See this post for more tips on eating mindfully.
Foods High In Fibre:
Beans and lentils
Apples
Whole grains
Berries
Avocado
Bananas
Carrots
Broccoli
Chickpeas
Pears
4. Low-GI Foods
GI stands for glycaemic index and the glycaemic index is a number from 0 to 100 assigned to a food (only foods containing carbs). With pure glucose (sugar) given the value of 100, which represents the rise in blood glucose levels two hours after consuming that food.
The three ratings are:
Low: 55 or fewer
Medium: 56–69
High: 70 or more
Low-GI foods take longer to digest and have less effect on blood sugar levels which can leave you feeling fuller for longer. This could help control your appetite and therefore can lead to reduced calorie intake.
Examples:
High GI Foods
White rice
White bread
Potatoes
Low GI Foods
Green vegetables
Beans & Lentils
Sourdough Bread
5. Healthy Fats
There are 4 types of dietary fats. These are:
Saturated fats
Trans fats
Monounsaturated fats
Polyunsaturated fats
Saturated & trans fats fall into the “unhealthy” category and mono & poly unsaturated fats fall into the “healthy” category.
Note: I use the terms “healthy” & “unhealthy” loosely, as what defines a food is as healthy can often be relative to individual needs.
Unfortunately, fat has gotten a pretty bad rep over the years because of it’s higher calorie density. Many diet products are labelled as low-fat or 0% fat, and are marketed as being better for us. Meaning that even unsaturated fats are also often avoided when people are on low fat diets. But we all need to eat a small amount of fat to have a healthy and balanced diet. Fat contributes to our energy levels, satiety, skin health, and so much more.
Why Fats Should Be On Your List Of Satiating Foods
Having a small amount of fat in a meal can slow down the rate that your stomach empties during digestion. So having the food remain in your stomach longer, will leave you feeling fuller longer.
Release of appetite hormones including a reduction of hunger hormones and an increase in satiety hormones.
Reduce intake of “low-fat” alternatives: Low-fat alternatives are packed with sugar and other highly processed carbs, which may promote hunger. Eating refined carbs can lead to spikes in blood sugar and a release of insulin. When insulin is released, it removes sugar from your blood and low blood sugar levels will signal to your body that you need more food. Leading to feelings of hunger, and craving more highly refined carbs and sugar.
Satiating Foods: Conclusion
Adding to meals can be a daunting task but it’s worth it for the positive benefits it brings. Good nutrition is the foundation for successful weight loss and maintenance so it’s important to make sure you’re getting the right nutrients in your diet.
Increasing the amount of satiating foods like quality proteins, complex carbohydrates and healthy fats in each meal will help keep you full and satisfied longer and these foods will provide you with the energy and nutrition your body needs to stay healthy.
Understanding how foods keep you satiated is crucial when it comes to being able to eat more intuitively and incorporating healthy habits into your lifestyle to maintain a healthy weight. But it’s important to try and incorporate changes slowly. Don’t try to make too many changes at once as it often leads to disappointment and frustration.
Have you got a favourite food hack that helps keep you full? Leave a comment below!
